Continuing to work through ZenLabs' 5k app. Today, W1D3, 5min walk then 1min run/1.5min walk x8 and then cooldown.
A cold run today - bumped into a group of runners in the local park also doing intervals and they invited me to join them. Politely declined as they were doing small laps, and I wanted to do the larger laps.
Today, W1D2, 5min walk then 1min run/1.5min walk x8 and then 5min cooldown.
Starting to work through ZenLabs' 5k app. Today, W1D1, 5min walk then 1min run/1.5min walk x8 and then cooldown.
Also picked up Zombies Run again, and again, had problem with the app staying up - which was helped by me installing Greenify to keep some unwanted apps frozen.
I completed C25K Week 9 Day 3 (4.83 km), in 27:32, pace 05:42 min/km, with @RunDouble http://rndb.co/R5BK
The final run of the training plan. I went slow on this run, but kept the speed fairly constant throughout the run.
The next run is a full, non-stop 5K. Aiming for around 28:00 (my current 5K PB is 21:28), then will try out the Nike+ 5K trainer again, then either use the C210K at RunDouble, or Nike+’s 10K trainer.
Work has been interfering with my running schedule recently, and my Fuelband picked up on that:
I completed C25K Week 9 Day 2 (4.83 km), in 21:06, pace 04:22 min/km, with @RunDouble http://rndb.co/S5t3
I completed C25K Week 9 Day 1 (4.83 km), in 25:50, pace 05:21 min/km, with @RunDouble http://rndb.co/h5qt
A successful non-stop run today. Felt really good during the run, even after a busy day at the office. No records broken today, but being able to clock 4.8km without stopping is an achievement.
I completed C25K Week 8 Day 3 (4.43 km), in 22:59, pace 05:11 min/km, with @RunDouble http://rndb.co/x5lg
Succeeded in completing the run non-standard. My pace was a little slower than yesterday, but I’ll blame the heavy lunch of Chicken Schwarma for that.
I completed C25K Week 8 Day 2 (4.43 km), in 22:38, pace 05:06 min/km, with @RunDouble http://rndb.co/z5kA
A better run today. Only dropped to a walk once, and it shows in my pace time. It’s been a while since I hit close to 5:00 min/km.
I completed C25K Week 8 Day 1 (4.44 km), in 24:11, pace 05:26 min/km, with @RunDouble http://rndb.co/u5iq
First successful run in a long while - and work hasn’t exactly helped matters. My overall fitness has therefore been diminished somewhat.
Week 8 is a toughie. 4.4km. I reverted back to an old 5km running route, but still dropped down to a walk a few times. Going run run Week 8 several times before moving on.
I completed C25K Week 6 Day 2 (3.63 km), in 21:13, pace 05:51 min/km, with @RunDouble http://rndb.co/j57C
Week 6 Day 2. Two 1.6K runs separated by 400m walk.
Nike+ Track: go.shr.lc/1qmUuBC
I completed C25K Week 6 Day 1 (3.63 km), in 21:31, pace 05:56 min/km, with @RunDouble http://go.shr.lc/1pA30kn
Week 6. Intervals of 800m, 1200m and 800m. Able to make the 800 and 1200, but the last 800 I couldn’t complete (fell just short by about 20m)
Nike+ Track: go.shr.lc/1pA36bB
I completed C25K Week 5 Day 3 (3.22 km), in 18:18, pace 05:41 min/km, with @RunDouble http://rndb.co/w59n
I completed C25K Week 5 Day 2 (3.20 km), in 18:20, pace 05:43 min/km, with @RunDouble http://rndb.co/P55X
Nike+ Track (forgot to switch off my SmartWatch)
I completed C25K Week 5 Day 1 (3.20 km), in 19:27, pace 06:04 min/km, with @RunDouble http://rndb.co/I57d
I completed C25K Week 4 Day 3 (3.20 km), in 17:45, pace 05:32 min/km, with @RunDouble http://rndb.co/T519
Next workout is first workout of Week 5: 5 minute warm up followed by 3 sets of 800m running then 400m walking, followed by a 5 minute cool-down.
I found Week 4 tough going, so Week 5 is going to be even tougher.
Plus, a new milestone:
I completed C25K Week 4 Day 2 (3.20 km), in 19:01, pace 05:56 min/km, with @RunDouble http://rndb.co/S50h
I completed C25K Week 4 Day 1 (3.20 km), in 18:17, pace 05:42 min/km, with @RunDouble http://rndb.co/f4ZY
I completed C25K Week 3 Day 3 (1.83 km), in 14:59, pace 08:10 min/km, with @RunDouble http://rndb.co/k520
GPS fritzed during the run again today, messing up my pace time. Last workout of Week 3. Next run is the first workout of Week 4. 5 minutes walk, followed by and interval of 400m run/200m walk, then an interval 800m run/400m walk, and then a repeat of the two intervals, before a 5 minute cool-down walk.
I completed C25K Week 3 Day 2 (1.83 km), in 13:18, pace 07:16 min/km, with @RunDouble http://rndb.co/z50E
GPS fritzed during the run, messing up my pace time.
I completed C25K Week 3 Day 1 (1.83 km), in 09:25, pace 05:08 min/km, with @RunDouble http://rndb.co/G4Vb
First workout of Week 3, distance training now. Pretty easy - relatively short distances for the intervals, and only four intervals. But, I’m not going to jinx myself
I completed C25K Week 2 Day 3 (timed) (3.26 km), in 18:56, pace 05:48 min/km, with @RunDouble http://rndb.co/c4Xn
Final workout of Week 2, next run start Week 3 and begins the distance training.
I completed C25K Week 2 Day 2 (timed) (3.21 km), in 19:00, pace 05:55 min/km, with @RunDouble http://rndb.co/J52U
I completed C25K Week 2 Day 1 (timed) (3.12 km), in 19:00, pace 06:05 min/km, with @RunDouble http://rndb.co/Z4Xt
I carry so much tech with me on my runs, this is what the plugs in my bedroom look like after a run. Charging my Nike+ Fuelband, GPS SmartWatch, Jabra Bluetooth Headphones and my Fitbit One.
I completed C25K Week 1 Day 3 (timed) (3.51 km), in 18:22, pace 05:14 min/km, with @RunDouble http://rndb.co/P4Vu
Day 3 of the C25K. Same as Day 1 - 5 minutes warm up walk, then 8 intervals of walk-run at a 60s/90s split, and a 5 minute cool-down walk. Next workout is Week 2 Day 1 – 5 minutes warm up walk, then 6 intervals of walk-run at 90 secs run, then 120 secs walk, followed by 5 minutes cool-down walk.
I completed C25K Week 1 Day 2 (timed) (3.21 km), in 18:26, pace 05:45 min/km, with @RunDouble http://rndb.co/24Rf
Day 2 of the C25K. Same as Day 1 - 5 minutes warm up walk, then 8 intervals of walk-run at a 60s/90s split, and a 5 minute cool-down walk.
